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Cook Time:50 minsTotal Time:50 minsServings:6Yield:6 servingsJump to Nutrition Facts
Cook Time:50 minsTotal Time:50 minsServings:6Yield:6 servings
Cook Time:50 mins
Cook Time:
50 mins
Total Time:50 mins
Total Time:
Servings:6
Servings:
6
Yield:6 servings
Yield:
6 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients½cupwater1/4 cup quinoa, rinsed (see Note)3 tablespoons extra-virgin olive oil, divided½cupchopped red onion1 clove garlic, minced2 1/2 cups cooked pinto beans, well drained (see Tip)1teaspoonsmoked paprika½teaspoonground toasted cumin seeds (see Tip)3tablespoonschopped fresh cilantro3tablespoonscornmeal, plus 1/3 cup for coating burgers½teaspoonsaltFreshly ground pepper to taste6 whole-wheat hamburger buns, toasted6lettuce leaves6tomato slices1ripe avocado2tablespoonsfinely chopped fresh cilantro1tablespoonlemon juice2teaspoonsfinely chopped red onion1 clove garlic, minced1/8 teaspoon cayenne pepper, or more to taste⅛teaspoonsalt
Cook Mode(Keep screen awake)
Ingredients
½cupwater
1/4 cup quinoa, rinsed (see Note)
3 tablespoons extra-virgin olive oil, divided
½cupchopped red onion
1 clove garlic, minced
2 1/2 cups cooked pinto beans, well drained (see Tip)
1teaspoonsmoked paprika
½teaspoonground toasted cumin seeds (see Tip)
3tablespoonschopped fresh cilantro
3tablespoonscornmeal, plus 1/3 cup for coating burgers
½teaspoonsalt
Freshly ground pepper to taste
6 whole-wheat hamburger buns, toasted
6lettuce leaves
6tomato slices
1ripe avocado
2tablespoonsfinely chopped fresh cilantro
1tablespoonlemon juice
2teaspoonsfinely chopped red onion
1/8 teaspoon cayenne pepper, or more to taste
⅛teaspoonsalt
Directions
Bring water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water has been absorbed, about 10 minutes. Uncover and let stand.
Heat 1 tablespoon oil in a medium skillet over medium heat. Add 1/2 cup onion and garlic and cook, stirring occasionally, until soft and fragrant, about 3 minutes. Add beans, paprika and ground cumin and mash the beans to a smooth paste with a potato masher or fork. Transfer the mixture to a bowl and let cool slightly. Add the quinoa, 3 tablespoons cilantro, 3 tablespoons cornmeal, 1/2 teaspoon salt and pepper; stir to combine.
Form the bean mash into 6 patties. Coat them evenly with the remaining 1/3 cup cornmeal and transfer to a baking sheet. Refrigerate for 20 minutes.
To prepare guacamole: Mash avocado with a potato masher or fork. Stir in 2 tablespoons cilantro, lemon juice, 2 teaspoons onion, garlic, cayenne and 1/8 teaspoon salt.
Preheat oven to 200 degrees F.
Heat 1 tablespoon oil in a large cast-iron (or similar heavy) skillet over medium-high heat. Reduce heat to medium and cook 3 burgers until heated through and brown and crisp on both sides, 2 to 4 minutes per side. Transfer to the oven to keep warm. Cook the remaining 3 burgers with the remaining 1 tablespoon oil, reducing the heat as necessary to prevent overbrowning. Serve the burgers on buns with lettuce, tomato and the guacamole.
Tips
Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until very fragrant, 2 to 5 minutes. Let cool. Grind into a powder in a spice mill or blender.
Ingredient Note: Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa’s natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets.
Tip: How to Cook a Pot of Beans
Makes about 6 cups.
Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
Originally appeared: EatingWell Magazine, September/October 2009
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Nutrition Facts(per serving)414Calories15gFat60gCarbs14gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
